The sides and stomach are favorite places for fat cells to accumulate.It is quite difficult to lose weight in this area of the body, but it is possible.You should choose the appropriate exercises and follow the advice given in this article.By the way, most of these exercises can be performed at home, without the use of sports equipment.
In order to choose the right exercises, you need to know which muscles are located in this area of the body.The abdomen and sides are formed by the following muscles.
- Outer curve.It goes down from the lateral surface of the ribs and towards the midline of the abdomen.Bends the body, participates in turns and bends.
- Internal curve.It is located under the external one.It comes from behind the iliac crest and is fan-shaped along the midline.Performs bending, turning, bending.
- Transverse.Deep.It runs from the inside of the ribs back to front and towards the midline.It squeezes the stomach, participates in twisting.
- Right.It runs down from the sternum on either side of the midline.It is divided into segments that can be independently contracted by jumpers.Bends the body forward.
The best abdominal exercises
The main exercises that give a toned stomach are: crunches, leg lifts and planks.
Vibrations
It can be done at the beginning and end of the workout.Do 15-20 repetitions in 3 sets.The main thing is that the back should be bent, not straight.From weights, dumbbells, barbell disc, etc.you can use.
The rectus muscle works.You can use an ironing board for this at home.The more the board bends, the more force is required to perform the exercise.
Lie face down on the bench, feet behind the bench, knees bent.Raise your body towards your legs, try to press your hips.The back is rounded.You can go completely plank or not at all.
The straight rectus muscle works as well as the external oblique muscle.Lie on the floor, raise your legs and put them on a bench (chair).Raise your body, trying to touch your head to your knees.Round your back as much as possible.You can lower yourself completely or without touching the ground.Arms crossed or behind the head (heavier option).
Other options: on the floor with legs extended and knees bent.The mechanism is the same: bend, try to reach your knees with your forehead.
Rectus muscle, gluteal, external oblique and back muscles work.There are several options for implementation.You can stand on the floor, bend forward as far as possible and put your roller on the floor.Tightening your muscles, roll the roller towards your feet, then pull back.
Another option for the starting position.Get on your knees, put your roller on the floor.Raise your legs.Tightening the muscles, move the wheel towards your knees.
Raise a leg
When performing exercises, the rectus muscle works.Repeat 10-15 times, do 2-3 approaches.
The easiest climb.Lie on your back, close your hands, slightly bend your legs.The more your legs bend, the easier it is to do and the less the load.You can raise your pelvis and hold it for a few seconds.
Another option: sleep on an inclined surface (head up).
Sit down.Raise your legs and try to twist.The chest and legs move towards.Legs are slightly bent, do not straighten completely and do not touch the ground.
The best exercises for the sides
Let's consider some effective exercises in which the oblique muscles are included.15-20 times/2-3 approaches should be performed.
Ideal exercise for the waist.Sleep next to you.Extend your extended arm forward, resting on the ground.Put your other hand behind your head (put it behind your head).Bend the leg slightly on the ground;the other, on the contrary, corrects.Bend your elbows to reach your knees.
Place the bar behind your shoulders and hold the ends with your hands.Turn your body to the right and left.The head is still, the pelvis is still.Spin for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your arms along your body.When bending to the side, do not move the pelvis.The dumbbell should be in the hand in which the bends are performed.You can lift your arms up with a dumbbell.
Plank exercise: how to do it right
Highly effective training.It affects several muscle groups.It promotes fat burning, especially when alternated with dynamic exercises.Execution time: 10-15 seconds to two minutes.
There are many ways to make a plank.When performing them, the back should be straight, the hands should be strictly under the shoulders.All options include contraindications: if you have diseases of the shoulders, arms, or back joints, you cannot plank.
Lie on your stomach.Place your palms under your shoulders and place your toes on the floor.Straighten your arms, raise your body above the floor.Lean only on your palms and toes.The body should be completely above the floor.You cannot fully straighten your arms and lean on your elbows.
Options:rest your hands or feet on the fitball, bend your knees and lean on your knees, lift or move one leg to the side, extend your arm forward or to the side, at the same time extend your arm and lift your leg, etc.You can do a reverse plank: rest on your palms and heels, your body is lifted off the floor, your face is turned up.
Tips for successful weight loss
If you follow the recommendations below, you will get the result faster.
When doing gymnastics for the sides and abdomen, add exercises for other muscles.This will increase blood flow to other parts of the body and promote faster fat breakdown.
Taking L-carnitine before exercise will have an excellent effect.This amino acid captures fat from fat cells and enters the bloodstream during exercise.It cannot enter the cell's mitochondria for self-degradation, and after "wandering" throughout the body, it returns to the sites of degradation.
L-carnitine does not give him such an opportunity and "accompanies" him to the place of decay.Energy is released, which gives strength to perform a large number of repetitions.
When you lose weight in the stomach and sides, you need to eat little and often.This will lead to a more intensive metabolism and food will no longer be stored in "reserve".
Do not engage in daily exercise.It is enough to exercise 3-4 times a week.Do not lift heavy loads immediately.Remember the saying: "The slower you go, the further you will go."Be beautiful!